Good to have fibers in your diet

Good Food Fibers


You’ve heard of fibers, and you’ve probably heard about how important it is to have daily intake of foods rich in fiber in order for your body to reach maximum level of fitness and health. There has been a certain level of consciousness with regard to regular intake of fiber-rich foods. This consciousness is the product of the overwhelming and alarming rise in the number of overweight and obese individuals. Sadly, obesity has plagued not only a certain class or age, but almost everyone from all classes and ages. You’d see obese teenagers that are suffering from diseases like hypertension or diabetes.

Benefits of Fibers

Foods rich in fiber are essential to the body. These fibers prevent diseases and illnesses as well as ensure the proper function of the body. It makes sure that the digestive system runs efficiently. Constipation would usually result if you lack fiber in your diet. Other disorders that are prevented with high-fiber intake include diarrhea, gas, bloating, as well as life-threatening diseases like diverticulosis, cancer, and irritable bowel syndrome.

Other benefits of high fiber diet include:

1. Weight loss. You eat less, and you feel satiated for a longer period of time so you don’t normally overeat.

2. Anti-aging. Foods rich in fiber contain a lot of antioxidents prevents diesease dsorder related to aging, thus, making you healthier for a much longer period of time
Fibers and Your Options

High-fiber foods are everywhere. You cannot possibly have any problems about finding or buying them. It is important that you include high-fiber foods in your diet and make sure that you’re body is getting as much fibers as your body needs.

You could also consider concentrated health drinks that you find in your local grocery as a way to supplement fiber deficiencies in your diet.

These health drinks are basically fruit juices that are packed with carbohydrates and antioxidants. However, the best way to get as much fiber as you need is to eat raw fruits and vegetables.

Below is a list of fruits and vegetables that are rich in dietary fibers:

1. Bananas and berries.
2. Beans, lentils, peas, potatoes, sweet corn, and carrots.
3. Whole wheat breads and cereals.
4. Broccoli and sprouts.
5. Pear and dried figs.

The fiber foods on this  high fiber foods have also been shown to help reduce your risk of high cholesterol, cardiovascular disease, obesity, hemorrhoids, some cancers, high blood sugar, diabetes and to help you lose weight and keep your digestive system working properly
The bottom line is high-fiber foods are crucial to your health. A regular intake of foods rich in fiber would ensure that your body will remain healthy and active..

High Fiber Food Chart


Category A (more than 7 grams per serving)

FOOD AMOUNT TOTAL FIBER (grams)

Avocado   1 medium        -  11.84

Black beans, cooked  1 cup  -14.92

Bran cereal                1 cup -19.94

Broccoli, cooked        1 cup-4.50

Green peas, cooked       1 cup-8.84

Kale, cooked                1 cup  -  7.20

Kidney beans, cooked  1 cup-13.33

Lentils, cooked             1 cup-15.64

Lima beans, cooked     1 cup-13.16

Navy beans, cooked    1 cup  -11.65

Oats, dry                  *1 cup12.00

Split peas, cooked      1 cup-    16.27

Raspberries 1 cup              8.34

Rice, brown, uncooked         1 cup    7.98

Soybeans, cooked   1 cup            7.62

Category B (more than 3 grams per serving)

FOOD AMOUNT TOTAL FIBER (grams)

Almonds 1 oz-4.22

Apple, w/ skin 1 medium-5.00

Banana 1 medium -3.92

Blueberries 1 cup-4.18
Cabbage, cooked 1 cup-4.20

Cauliflower, cooked 1 cup-3.43

Corn, sweet 1 cup-4.66

Figs, dried 2 medium-3.74

Flax seeds 3 tsp.-6.97

Grapefruit 1/2 medium-6.12

Green beans, cooked 1 cup-3.95

Olives 1 cup-4.30

Oranges, navel 1 medium-3.40

Papaya 1 each-5.47

Pasta, whole wheat 1 cup-6.34

Peach, dried 3 pcs.3.18

Pear 1 medium-5.08

Potato, baked w/ skin 1 medium-4.80

Prunes 1/4 cup-3.02

Pumpkin seeds -1/4 cup-4.12

Sesame seeds 1/4 cup-4.32

Spinach, cooked 1 cup-3.98

Strawberries 1 cup-5.94

Sweet potato, cooked -1 cup-3.68

Swiss chard, cooked 1 cup-5.04

Winter squash 1 cup-5.74

Yam, cooked cubes1 cup-5.30

Bread, whole wheat 1 slice-2.00